Serving: Bolton, Brampton, Vaughan, Kleinberg, Woodbridge, Nobleton & Surrounding Areas
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CrossFit Bolton
WODS & News

Sunday 170820

A.
Rest Day

Or…

Come in and complete a training session that you missed on Friday or Saturday.

Or…

Row or AirDyne for 25 to 40 minutes at approximately 70% effort.

B.
Book a treatment with one of our licensed therapists here. We offer chiropractic, ART, acupuncture, massage therapy, athletic therapy and physiotherapy.

C.
Need extra help? Book a personal training session or goal setting session here.

D.
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. Need help with your nutrition? See our nutrition packages here.

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Saturday 170819

A.
Every 2 minutes, for 6 minutes (3 sets):
Front Squat, 2 reps @ 90%

B.
Every minute on the minute for 10 minutes:
Handstand Push-ups (4″ deficit) , 1-3 reps

Rest 2 minutes, then..

Three rounds for time of:
Run 400m
50 Double Unders

C.
Two rounds, not for time, of:
Banded Pressdown, 30 reps
Hollow Hold, 60 seconds

No Comments

Friday 170818

A.
Every minute on the minute for 6 minutes (3 sets):
Minute 1 – Power Clean, 2 reps at 90%
Minute 2 – Ring Support Hold, 15 seconds

B.
Three rounds for time of:
24/16kg Kettlebell Swing, 30 reps
25 Wall-ball Shots, 20/14 pounds
20 Pull-ups

C.
Two rounds, not for time, of:
Good Morning, 10 reps @ 2112
Banded Monster Walk, 10 steps forward, 10 steps back
Banded Lateral Shuffle, 10 steps left, 10 steps right

No Comments

Thursday 170817

A.
Complete the strength portion from Tuesday or Wednesday if you missed it…

Or…

Four rounds, not for time, of:
5-8 Strict Pull-ups
Rest 60 seconds
5-8 Strict Ring Dips
Rest 60 seconds
Arch Hold, 30 seconds
Rest 60 seconds

B.
Complete the conditioning portion from Wednesday if you missed it…

Or…

Four rounds of:
Row 1000m at 2000m PR pace
Rest 60 seconds

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

No Comments

Wednesday 170816

A.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat, 2 reps @ 80%

B.
Every 20 seconds, for 8 minutes (24 sets):
Handstand Push-ups, 1-2 reps

Rest 2 minutes, then..

21-18-15-12-9-6-3 reps for time of:
24/20″ Burpee Box Jump-overs
Toes to bar

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

No Comments